What Food Has the Least Calories

When it comes to managing calorie intake or building meals around low-energy foods, knowing which options contain the least calories can be incredibly useful. Foods with low calorie content are often used to increase meal volume without significantly affecting daily energy intake. But what food contains the fewest calories per serving or per gram?

The Lowest-Calorie Food by Weight

The food that contains the fewest calories by weight is cucumber. With just 15 to 16 calories per 100 grams, cucumber is made up of over 95 percent water and contains minimal carbohydrates, fat, or protein. Other vegetables such as lettuce, celery, radishes, and courgettes also fall into this ultra-low-calorie category, often ranging between 10 and 20 calories per 100 grams.

These foods are not only low in energy but also offer hydration, small amounts of fibre, and a few essential vitamins, particularly vitamin K and vitamin C. Their extremely low energy density makes them ideal for anyone aiming to lose weight or reduce overall calorie intake without sacrificing food volume.

Low-Calorie Foods by Serving Size

In terms of portion sizes typically consumed in meals, leafy greens like spinach, rocket, and romaine lettuce are among the lowest-calorie foods available. A full bowl of salad leaves might only contain 10 to 20 calories, depending on the type and volume. Other low-calorie options include mushrooms, asparagus, cauliflower, and tomatoes, all of which can be eaten in generous amounts with minimal calorie contribution.

Broth-based soups, especially those made with vegetables and no added fat or cream, are another way to consume large, satisfying portions with fewer than 100 calories per serving. These foods are often used to bulk up meals, making it easier to feel full without overeating.

Nutritional Value of Low-Calorie Foods

Although low-calorie foods are light on energy, many still provide important nutrients. For example, leafy greens are a good source of folate, iron, calcium, and antioxidants. Tomatoes offer lycopene, an antioxidant linked to heart health. Celery contains potassium and small amounts of fibre.

The key advantage of these foods is their ability to support satiety through volume. Their high water and fibre content can slow digestion and create a feeling of fullness, even if the calorie contribution is minimal. This makes them especially valuable in calorie-controlled diets or for individuals seeking to maintain or reduce their weight.

Role in Weight Management

Low-calorie foods play a significant role in weight management by allowing people to eat larger portions without a corresponding increase in energy intake. This approach, known as volumetrics, helps reduce hunger while staying within calorie goals. Foods with high water content and fibre are particularly effective at creating satiety and reducing the desire for high-calorie snacks later on.

Incorporating plenty of low-calorie foods into meals can also support healthier habits overall. By filling up on vegetables, people are less likely to overconsume processed or high-fat items, which can easily push daily calorie intake beyond what's needed.

Downsides and Considerations

While low-calorie foods are beneficial, they shouldn’t be relied on exclusively. Eating too many extremely low-calorie foods without including enough protein, healthy fats, and complex carbohydrates can lead to nutritional deficiencies, low energy, and muscle loss over time. Balance is key.

Some low-calorie vegetables can also cause digestive discomfort when eaten in very large quantities due to their fibre and water content. Bloating and gas may occur, especially if the body isn’t used to a high-vegetable diet. Gradual increases and variety can help reduce these effects.

Summary

The food with the least calories is cucumber, with just around 15 calories per 100 grams. Other top contenders include lettuce, celery, courgettes, and radishes. These low-calorie foods are high in water and fibre, making them excellent for weight management and creating satisfying meals without adding significant energy. While they provide important vitamins and hydration, they should be part of a balanced diet that includes sufficient protein and healthy fats. Used wisely, low-calorie foods are a powerful tool for maintaining a healthy and sustainable way of eating.